The Hazardous Side Effect Of The Keto Diet You Better Know How To Avoid Before Getting Started

There is no doubt that the Ketogenic Diet is a highly effective method to lose weight fast, however it also has some disadvantages you definitely want to be aware of before getting started, these disadvantages are commonly referred to as side effects.

The majority of these side effects are not that dangerous and can be avoided easily just by making a couple adjustments in your lifestyle while doing keto, however there is one that you really need to pay attention to as its consequences can be serious

And when we say serious we literally mean deadly serious!

This side effect is known as ketoacidosis and it can make your blood to become so acidic that leads to kidneys, liver or brain damage and if left untreated it may even lead to death.

Then if staying healthy while losing weight is something you are interested in, please keep reading

Ketosis vs Ketoacidosis

Let’s start by making the difference between Ketosis where your body becomes a fat burning machine and Ketoacidosis where your blood becomes acidic at a risky level.

There are a lot of scientific terms and definitions we could use to explain the differences between Ketosis and Ketoacidosis but let’s summarize and say that everything is about the amount of ketones in your bloodstream.

When done properly, a low-carb diet, such as Keto will make your body enter into a metabolic status known as Ketosis, in this status your body starts using fat instead of carbs as its energy source, making you lose weight in consequence.

To trigger Ketosis you need to increase the amount of Ketones in your bloodstream to anywhere between 0.6mmol to 3.0mmol, which is the optimal range for a person doing Keto.

But what happens when you go over the 3.0mmol level?

Taking your ketone levels beyond the healthy range could trigger Ketoacidosis also known as Diabetic Ketoacidosis but make no mistake, although Ketoacidosis is more commonly found in people having Diabetes it can happen to anybody who doesn’t follow a well-balanced Ketogenic Diet.

So,

Who can get ketoacidosis?

Besides people having Diabetes anybody following a Ketogenic Diet can get ketoacidosis when certain conditions come to place, including:

– Starvation and abuse of alcohol.
– Hyperthyroidism
– The abuse of alcohol on its own.
– Urinary infections.
– Some types of medication that inhibit the proper use of insulin hormone.
– Having a stressful life.

If we take a closer look to this list it becomes obvious that you cannot keep some of them from happening, but you definitely can take care of them by visiting your doctor frequently and making sure you follow a healthy Ketogenic Diet.

But what exactly is considered a healthy Ketogenic Diet?

To answer this question it is really important to remember that not every Keto Diet is created equal, in fact there are different types of Ketogenic Diet and making a good choice from the very beginning can definitely make the difference between failure and success.

That being said there are some characteristics that must be present no matter the type of Keto Diet you decide to follow for it to be considered healthy. Some of them are:

– It helps you achieve Nutritional Ketosis:

As I said earlier, Ketosis is the metabolic status where your body starts burning fat instead of carbs for fuel. However the term Nutritional Ketosis refers to a Ketosis status where you are not starving or lacking important nutrients to keep your body functioning properly.

– It helps you maintain body mass and physical performance:

Is your Keto Diet making you feel tired? Do you find yourself losing a significant amount of muscle? Then you are probably following and unhealthy low-carb diet and some things need to be fixed in your weight loss plan.

– It helps you effectively replace electrolytes and keeps you hydrated:

Losing electrolytes and water during Ketosis is perfectly normal, in fact, the first few pounds you lose when doing keto will come from water, however not replacing electolytes and water puts your health at risk and a well-balanced Keto Diet will definitely take care of this.

– It is mainly focused in fat:

Any healthy Keto Diet is mainly focused in increasing your fat consumption while lowering your carbs intake; just remember that when we say “fat” we really mean healthy fat.

– A healthy Ketogenic Diet promotes whole food eating:

Yep, I know many people out there claim that you can eat a lot of highly processed foods and still lose weight on keto, and being honest you definitely can eat some bacon here and there.

However a really well-balanced Keto Diet will never promote a high consumption of such highly processed foods.

Conversely, a well-managed Ketogenic Diet will have you eat low-processed whole foods most of the time so you can know exactly what you are eating in terms of carbs, protein and fat.

There are many other things you can look at when making sure your Ketogenic Diet is helping you instead of harming your body, but the previous ones give you a very clear idea of what to expect.

Moving forward there is a very common question among Keto Diet beginners that I would like to address in this post and it has to do with the use of exogenous ketones.

Can exogenous ketones trigger ketoacidosis?

Before answering this question let me briefly explain what exogenous ketones are for those of you who may not know.

In simple terms, exogenous ketones are supplements that help you keep your ketones at a certain level after you eat something that is not keto-friendly.

This doesn’t mean that you can eat whatever you want and take exogenous ketones to lose weight in autopilot. In fact, exogenous ketones won’t make you lose weight on their own, they are just one more supplement.

I personally find very few advantages of using these supplements to support your Keto Diet but some people may find them useful.

For me, after looking at their price (about $50 for a 2-week supply) I consider that my money could be better spent in buying healthy foods and exercising.

Now, to answer the question about exogenous ketones and ketoacidosis, technically it is possible to take your ketones to a risky level by taking exogenous ketones but it would be really hard in real life because you will need to consume a lot more than the recommended dose to go beyond the healthy ketone levels.

According to most manufacturers, every time you consume exogenous ketones your ketone levels increase up to 0.7mmol, so as long as you follow the instructions, the risk of getting ketoacidosis is pretty low.

Ok, we have talked a lot about how to identify a healthy Ketogenic Diet and the difference between Ketosis and Ketoacidosis but how you actually know if your body is getting into this risky condition?

The main symptoms of ketoacidosis

Besides measuring your blood ketone levels (more on that later), there are some very clear symptoms you should pay attention to in order to determine whether you are in Ketosis or getting Ketoacidosis.

Please take this list as a general basic guide and don’t make any decisions or changes in your diet without asking your doctor first.

That being said, some common symptoms of Ketoacidosis include:

– Unusual urination frequency.
– Feeling extremely thirsty no matter how much water you drink.
– Nausea and stomach pain plus vomiting.
– Bad breath (some describe it as a fruit-smelling breath)
– Feeling extremely tired all the time.
– Feeling confused frequently.

This applies to almost everybody but is even more important for diabetics who definitely need to see a doctor at the very moment they identify any of these symptoms.

To finish this post let’s talk about measuring your Ketone levels

How do i determine my ketone levels

When you are in Ketosis, most of the ketones in your bloodstream will be used to burn fat, however any unused ketones during this process will spill over your breath, urine or remain in your bloodstream and those are the ones we will measure with the tests described in this section.

The first method to determine your ketone levels is called Urine Testing.

As its name suggests, here we will determine the amount of ketones in your urine by using urine strips you can find at any pharmacy.

This method is really affordable and you determine your level of ketones by reading the color of the strip after peeing on it according to the instructions in the box.

This method however is not that accurate as strip readings are almost always affected by other factors.

Anyways, this method is good enough if you are just getting started and just want to know whether you are in ketosis or not.

The second method is called Blood Testing, this one is very accurate but may be costly for some people as you need to invest in a Ketone Meter plus the strips that may cost up to $10 each.

Finally we have Breath Testing, as with Blood Testing, Breath Testing uses a ketone meter but has no more associated costs.

The only disadvantage here is the accuracy which is similar to the Urine Testing Method.

If you want a personal recommendation, I think that buying a breath meter is the best option in terms of cost.

As long as you make sure you follow a well-managed Ketogenic Diet, I think is not necessary to have very accurate results when measuring your ketone levels.

Now, let me clarify that this recommendation does not apply if you have diabetes or the risk of developing it. If this is your case please always ask your doctor for advice.

-How To Stop Loving Food In 30 Days Or Less

People find it very hard to lose weight for many reasons including lack of willpower, following diets that don’t work and focusing too much on the results.

However, there is one single obstacle that is currently ruining the weight loss dreams of many dieters who describe eating healthy as an uphill battle they simply can’t win and that is loving food too much.

Some days ago we published a post entitled How To Lose Weight For People Who Love Food Too Much and we started that article with a simple question:

Would you describe yourself as a person who seriously want to lose weight but repeatedly find yourself eating large amounts of unhealthy foods, despite knowing that it is causing you harm?

And today I would like to ask you:

What would your answer be?

Do you find it hard to give up those unhealthy foods?

But more importantly…

Do you feel ashamed and guilty after you eat those foods?

If you answer Yes to any of these questions this 30 Day Challenge is for you.

 

 

Loving food too much or being addicted to it is definitely a serious problem specially if you are actively trying to lose weight.

People facing this problem find themselves trapped in a vicious cycle they think is impossible to stop.

Fortunately, believe it or not, food addiction has a simple solution, all you need is a plan and that is exactly what you will find on this post.

The Difference Between Food Addiction and Strong Cravings

It is time to talk about the simple plan you need to follow in order to beat your bad eating habits, but before we dive into it, it is really important to make a difference between people experiencing strong cravings and people who is actually addicted to food.

First, let’s take a look at the person who just love food too much,

Those who love food experience cravings they find very difficult to overcome and some times they fall into the temptation of eating something they are not allowed to.

However, these individuals don’t feel depressed and ashamed after eating some unhealthy foods, they probably feel guilty but they pick themselves up and try again, improving their ability to control themselves over time.

Conversely, people who is addicted to food feel the urge of eating unhealthy foods, and they can’t control themselves.

They will find themselves eating unhealthy foods before they even realize and are almost every day looking for excuses to justify themselves.

However, after they eat what they were not supposed to, they feel deeply depressed, ashamed and out of control.

People being addicted to food, frequently hide their consumption of unhealthy foods from others and tend to respond aggresively when someone from their inner circle tries to put their bad habits in evidence.

This, of course, is a very general description of how each type of “food-lover” will behave, and only a professional is able to diagnose one condition or the other.

However this brief description will help you have a general idea about your especific case which is crucial since there is no way to hit your goals if you don’t know where you stand first.

OK, let’s now dive into the 30 Day Challenge that will help you overcome your love to food and finally start losing weight consistently.

The 30 Day To Stop Loving Food Challenge

This challenge is our latest effort to help you overcome the obstacles that keep you from building the healthy lifestyle you desire and is designed to help you identify your weaknesses and create compelling goals that help you succeed in record time.

It is divided into 3 different sections as follows:

1. Self-Evaluation:

This section is about knowing yourself and discovering the reasons why you lose control and start eating unhealthy foods.

Here you will also create action plans that help you replace your bad habits with good ones. Remember that in this blog we do not recommend that you try to eliminate bad habits since according to most experts it is more effective to make smart replacements.

Basically, when you eliminate a bad habit you just open the door to develop a new bad habit to take its place; conversely, when you replace the bad habit with a good one you start building a healthier lifestyle.

We explain this concept in detail in a previous post entitled The Easy 3 Step Formula To Beat Your Weight Loss Killers in case you want to go deep into the science behind this recommendation.

The self-evaluation section starts with a set of 3 questions to help you discover why you eat unhealthy foods, when you do it and how often you do it.

After you have that information, you will create action plans for each of your previous answer so can start making smart replacements of your bad habits.

In this section you will also find your triggers defined as those foods that you crave the most, those that after you eat them you find it really hard to stop and you simply want more and more of them.

In advance we tell you that you’ll need to completely give up your triggers, we know is hard but it is absolutely necessary if you want to succeed.

Finally, during the Self-Evaluation section of this 30 Day Challenge you will find and document your compelling why which is the most powerful reason you have to make a change in your life.

Your compelling why will give you the strenght you need to keep going with things get hard, because they definitely will.

Now let’s go into section number 2.

2. The Toolbox

This one is easy to describe.

You know, there is a lot of low-quality information on the internet today, and some people may find it hard to find good information from reliable sources that helps them to reach their weight loss goals.

So, we added this section to the challenge just to help you save research time and provide you with reliable information to build your healthy lifestyle.

The toolbox is nothing else than a list of 20 items including articles, recipes and product recommendations to make your life easier and help you achieve your goals faster.

3. The Day Grid

This is the core of the 30 Day To Stop Loving Food Challenge.

In this 30 Day grid you will be documenting the days you were able to eat healthy foods and those when you end up eating unhealthy foods.

This section comes with very clear instructions to help you calculate whether you win the challenge or not.

I am pretty sure you can do this, because if you are reading this that basically means that you truly wants to make a difference in your lifestyle.

But if by any chance you fail the best you can do is picking yourself up and try again as many times as you may need to succeed.

That is actually the best part of this challenge, you can through it over and over again without having negative consequences.

How To Access The 30 Day To Stop Loving Food Challenge

OK, now that we know how the challenge works, it is time to get started and to do so, you just need to fill the form below.

Just enter your email, hit the button and the PDF document containing the 3 sections of The 30 Day Challenge will be delivered to your email.

By enterind this challenge you will also be part of our community and will start enjoying the complete set of resources, tools, tips and product recommendations we only share with our subscribers.

Don’t you worry we hate SPAM as much as you do, your information is NEVER being shared and you can unsubscribe at any time.

So, are you ready to take action?

Then fill the form below and let’s do it!.

-How To Lose Weight For People Who Love Food Too Much

 

Let me ask you a question:

Would you describe yourself as a person who seriously want to lose weight but repeatedly find yourself eating large amounts of unhealthy foods, despite knowing that it is causing you harm?

If you say yes!, let me tell you this post is for you.

And let me tell you something else… You are not alone!

There is a lot of people facing the same problem, they simply love food too much to follow any weight loss program successfully.

You wake up in the morning and promise to yourself that you will eat healthy no matter what…

…but suddenly, something happens.

 

 

A coworker invites you to eat some junk food for lunch or you see an ad on the internet about the unhealthy foods you love, or you simply start craving unhealthy foods to a point where saying “NO” becomes impossible.

Then, what do you do?

How do you find the strength to eat healthy on a daily basis?

How do you overcome your love to food and start losing weight?

Don’t you worry, we will answer these questions today.

In addition, at the end of this post you will be able to download the 30 Day To Stop Loving Food Challenge, which is a PDF document describing a complete strategy to beat your love to food in 1 month and finally start losing weight efficiently.

But before we get started, we need to determine whether you are addicted to food or just love food too much, trust me there is a difference.

Addiction vs Cravings, How do you know?

If you are like the majority of people trying to lose weight you will definitely experience food cravings and this is absolutely normal.

Remember that you are trying to create a completely new lifestyle and this is never easy, your body is used to eat whatever he wants, whenever he wants so cravings will show up, especially at the beginning.

However, it is important to remember that experiencing cravings doesn’t necessarily mean that you are addicted to food.

People having cravings feel the urge of eating something they are not allowed to but they are still in control.

Also having control doesn’t mean that you always win the battle against cravings, sometimes you may lose but you rapidly stand up and make sure you don’t fall into temptation in the future.

In fact if you are disciplined enough, you will find it easier and easier to beat your cravings until that food stop being a temptation forever.

People experiencing cravings are able to overcome this obstacle by using their willpower and one or two simple strategies like eating filling foods or meal replacements.

Now, food addiction is a completely different level, people addicted to food cannot control themselves, no matter how hard they try, or how guilty they feel after eating unhealthy foods.

People addicted to food simply can’t help it and feel high levels of anxiety and even depression when they feel deprived.

They also tend to hide their consumption of unhealthy foods from others because they feel ashamed of themselves.

Food addicts have a lot of willpower, they know what they have to do in terms of food but they simply can’t stop eating what they crave.

To help you overcome these obstacles, let’s talk about some actions that will help you take control over your eating habits whether you are addicted to food or just love it too much.

How to overcome your love or addiction to food, the simple strategy that actually works.

This strategy to overcome food cravings/food addiction to lose weight, actually starts with a recommendation that may seem counterintuitive at first sight and it is: Don’t go on a diet!

Say what?!

If I don’t diet how will I lose weight? You may be saying. Well let me explain.

Whether you are addicted or just love food too much, one of the biggest triggers for overeating and lack of control is hunger.

And overcoming your love to food is difficult enough to add hunger to your days.

This is why most experts recommend that you start by creating, following and getting used to a proven strategy that helps you control your love/addiction to food first.
It is until after you are able to follow this strategy successfully, that you start dieting to lose weight.

I know this may sound discouraging because you may think that this will only delay your weight loss but in fact it is the opposite.

If you try to lose weight and overcome food addiction at the same time, your feelings of hunger will play against you making you fail time and time again leading to frustration.

Remember that when you diet your mind becomes your biggest asset so adding frustration to the formula will make you give up sooner than later.

Conversely, if you beat your eating habits first and then start dieting you will find it way more easy to stick to your weight loss plan until you see the results you want.

Let’s now dive into the strategy we will be using to overcome your food cravings/addiction.

1. Set a date and prepare yourself:

It’s time to get serious, set a date in the near future, probably this weekend or next monday.

Make a decision and start preparing your mind to reach your goal.

Make a commitment and write it down, here is an example:

Starting next monday (enter exact date) I will kick (fast food, ice cream, etc) out of my life forever because I deserve to live longer and see my children grow.

2. Identify your triggers:

Find the foods that trigger your unhealthy eating habits, these are those foods that after you taste them you find it harder to stop eating them.

Be completely honest and list all your triggers.

Once you have them make a commitment to avoid them completely. I know this is easier said than done, but is absolutely necessary if you want to succeed.

Moving forward you will never EVER eat your triggers again.

3. Make a list of safe food places:

This will be very useful for those times when you find yourself hungry and not in the mood to cook.

So make a list of food places where you can find healthy foods that help you stay away from your triggers.

Now, it is really important that this list excludes any place where your triggers are being offered even if they offer healthier options as well.

4. Make a list of healthy foods:

Having a list of healthy easy to prepare foods is really useful to make sure you eat foods that help you lose weight on a daily basis.

5. Find your why:

We talk a lot on this blog about the importance of having a compelling why that keeps you motivated when things get hard.

So make a list of your why’s, but make sure they are compelling and coming from the bottom of your heart.

If your why’s are not compelling enough they will not be effective.

How To Actually Do This: The 30 Day To Stop Loving Food Challenge

As I promised at the beginning of this post, we have prepared a complete strategy to help you beat your love to food in 30 days.

We have called this strategy The 30 Day To Stop Loving Food Challenge, and it represents our latest effort to help you become successful and lose weight in a faster, healthier and easier way.

This challenge is divided into 3 different sections:

1. Self-evaluation: Where you will discover the reasons why you tend to eat unhealthy foods, find your triggers and set a compelling why to become healthier.

2. The Toolbox: 16 different free articles and resources from the internet that will help you find the motivation you need to beat your bad eating habits.

3. The Day Grid: A 30 day grid where you will track your progress to win the challenge.

As always we are sharing this in a PDF format so you can save it or print it for easy access.

Once you have it you can go through the challenge as many times as you want until you make it to your goal and finally beat your bad eating habits.

So are you ready?… Let’s do this.

Please fill the form the below and we will immediately send the 30 Day Challenge to your inbox:

Don’t you worry about the instructions to follow the challenge as they are contained in the document you will receive.

After you download the challenge you will also be part of our community and enjoy the tools and tips we share only with our subscribers.

Of course you can unsubscribe at any time you want. 😉

Finally, what to do if nothing works

If you follow this strategy and stay true to yourself, chances are that you will succeed.

However, if you put this into practice and you still find yourself overeating and not having control of your eating habits I recommend you to look for professional help since you may be addicted to food at a deeper level.

Food addiction can be treated but a more professional guidance would be required in some cases.

Don’t feel ashamed, don’t hide your condition, look for help, you health is priceless.

I hope you’ve found this article useful, please make sure to leave you comments and contact us with your questions if any.

-The Easy 3 Step Formula To Beat Your Weight Loss Killers

 

Believe it or not, losing weight is more about your mind than it is about your diet; this means that you don’t succeed when you eat what your diet tells you, but when you change your lifestyle, replacing your bad habits with good ones.

Bad habits like ignoring your calorie intake, eating fast food and physical inactivity, quickly become weight loss killers that add frustration to the process and make weight loss almost impossible for you.

In addition, if you are like the majority of people even though you know which bad habits are killing your weight loss, you still find very hard to overcome these obstacles and start losing weight consistently.

But don’t you worry, we are here to help you succeed…

 

 

Today I will show you a very simple yet highly-effective 3 step formula that will help you overcome your bad habits for good, make smart replacements to build good habits and start losing weight quickly and consistently.

But before we get started let me clarify two very important things I recommend you to keep in mind when applying this 3-step formula.

The importance of the root cause

It is important to remember that all bad habits have a root cause, this means that weight loss killers are a consequence of something else.

If you want to build a healthier lifestyle you definitely want to “fix” the root cause instead of eliminating the bad habit itself. Let me give you a real-life example.

One of our readers, whose name is Martha (I obviously asked her for permission to share her story with you) told us that one of her biggest challenges for losing weight was night eating.

To help her, we started looking for the reason of this bad habit and suddenly realize that she started eating while watching TV.

To fix the problem we recommended Martha to replace TV watching with a low-impact exercise routine, guess what? Things changed.

After she stopped watching TV and started moving, she suddenly realized that eating at night was not necessary, it was not even a temptation for her.

This was a typical case of emotional eating being triggered by boredom and fixing the root cause (watching TV in this case) was enough to replace the bad habit with a healthier one.

Making Smart Replacements

We always talk about replacing bad habits instead of eliminating them.

You know why?

Because eliminating bad habits without putting something else in their place leads to more bad habits.

You need to train your brain to take the options that help you build a healthier lifestyle instead of looking for the easier way to fill a time gap in your daily routine.

Our brains are wired to ALWAYS look for the easiest option available, so if being a couch potatoe is easier than exercising, guess what your body will want to do.

For this reason, make sure you always replace bad habits with good ones instead of eliminating them. In this way you will be creating a healthier lifestyle you will definitely be proud of.

But let’s now talk about the 3-step formula to beat your bad habits and finally start losing weight consistently.

1. Make a list:

Making a list of your bad habits and a deep analysis of them will trigger two very important processes in your mind:

a. You will instantly determine what is your current situation.

b. You will be able to find the causes of your bad habits and it will be easier for you to find good habits that you can replace them with (as we did with Martha).

2. Start small.

When you commit to too many things you are just increasing your chances of failure so don’t even try to create a totally new lifestyle overnight. Always start small.

It has been demonstrated that 80% of people who fail at weight loss do so because of their desire of changing EVERYTHING in their lives in just one day.

This is wrong because as soon as you realize that the results are not coming at the same pace you are changing your life you get disappointed and give up.

You did not become overweight or obese in 1 day right? So, don’t even try to get in shape in 1 day either.

Be disciplined, be consistent but more importantly, be patient.

Now, to help you succeed in changing your life I have created a free printable worksheet you can download to keep you organized. It looks like this:

 

 

But before I give you FREE access to it, let me show you how it works.

In the first column enter your list of bad habits:

 

 

Then enter the root causes of these bad habits in the next column, to find them just ask yourself: what triggers this undesired behaviour?:

 

 

Now, enter the good habit you will replace each bad habit with:

 

 

Finally enter the date you will start making the change, make sure they are separated for at least 2 weeks:

 

 

The last column of this worksheet is your why, make sure you enter a compelling why for accomplishing this goal:

 

 

OK, then as I promised, if you want to get 100% FREE access to this worksheet just fill the form below and it will be immediately delivered to your inbox:

Let’s now talk about the last step of this 3-step formula to beat your weight loss killers

3. Celebrate

Yeah! You HAVE to celebrate…

Celebrating your small wins helps you achieve the big ones.

It has been demonstrated that breaking a big goal into small pieces and celebrating the progress no matter how small you think it is, leads to higher success rates and keeps you motivated.

So, make sure you have a small or big win to celebrate consistently and share your progress with your loved ones.

To finish this article I would like to encourage you to continue working on creating the life you deserve to live.

Don’t forget to leave a comment below and tell us what else would you add to this formula.

-How To Start Losing Weight When All Your Attempts Failed

 

Did you try to lose weight and failed?

Is it possible to overcome that frustration and find the strength you need to try again?

Is it even worthy or is it your destiny to be overweight or obese for the rest of your life?

This post is dedicated to answer these questions, but most importantly this post is about offering a solution for those of you who feel discouraged about losing weight and think that nothing will ever work for you.

 

 

As with any other meaningful goals in life, losing weight is not easy, most of the time it is an uphill battle where many people give up and just a small percentage succeed.

In fact according to experts, 80% of those who commit to lose weight will give up just 2 months later for different reasons.

The worst part of this is that most of those who failed will never try again and end up accepting their condition.

Why People Keep Failing At Weight Loss?

It is interesting to me that many people fail at weight loss, not because diets don’t work (I mean scientifically proven diets) but because they continue making the same mistakes time and time again.

Diet, exercising, and other weight loss practices don’t work on their own, you make them work but making the corresponding changes in your lifestyle that position yourself for success.

For example, there is no way you lose weight with the Keto Diet if you continue eating carbs as you always did.

And there is no way you accelerate your metabolism if you don’t eat the right foods and make some exercise here and there.

People want the results but they don’t want to make any changes in their lifestyle; of course this leads to a serious lack of results which leads to frustration that starts to accumulate until they finally give up.

But let’s now review the 3 common mistakes that make people fail and how you can avoid them to start losing weight consistently.

Mistake 1. They commit to too many things at once.

Specially at the beginning of the year, during the time people make their new year’s resolution, their weight loss goals look like this:

I will lose 20 pounds in 2 months by going to the gym, eating 2 liters of water and sleeping at least 8 hours a night starting today.

You may be thinking that this is a good goal, and it is in theory. However this goal is good for your final status, that one that comes after you have developed the discipline and healthy habits that help you do these things naturally.

The problem is that if you are overweight or obese, you are sedentary (in most scenarios) and have a number of unhealthy habits to change before you can reach this healthy lifestyle.

When you get started it is not a good idea to set an overcomplicated goal; in fact most experts recommend that you start changing one and only one thing at a time, until you have a complete new lifestyle in place.

And how you do that?

You can divide your major goal into pieces to significantly increase your chances of success, one way to achieve this is by adding a new healthy habit to your routine every two weeks 

For example, instead of saying:

I will lose 20 pounds in 2 months by going to the gym, eating 2 liters of water and sleeping at least 8 hours a night starting today.

You might say:

I will start eating a low-carb diet this week.

– 2 weeks after that you add:

I will start drinking 1 liter of water per day.

– 2 weeks after that you add: 

I will do 30 minutes of cardio 2 times a week.

– 2 weeks after that you add: 

I will sleep at least 8 hours per day this week.

You see? By doing this you end up having a completely different lifestyle in 2 months but you did it gradually, significantly increasing your success rate and lowering frustration to a minimum.

Mistake 2. They don’t have a compelling why and get discouraged.

This is something we have reviewed many times on this blog.

Believe it or not, your goal is not losing weight; losing weight is a consequence, your goal has to be something deeper than that.

People fail on weight loss because they don’t have a why that is strong enough to keep them motivated when things get hard, then I recommend you to consider the following 3 aspects when finding your why:

1. Find a why that is directly related to YOUR best interest, not other’s.

2. Find a why that lasts for the rest of your life, not for a small event.

3. Find a why that makes someone who truly loves you proud and happy ( your kids, your mom, your father, etc).

Mistake 3. They do things that are not sustainable.

This is somehow related to the first mistake we reviewed.

When you do too many things at the same time or try to change you whole lifestyle overnight you definitely become overwhelmed.

Bad habits and good habits have something in common, they are the recurring and often unconscious patterns of behavior we pick up through frequent repetition.

Don’t even try to extinguish bad habits, that is a battle you will NOT win; what I recommend you to do is to replace bad habits with good ones. Let me explain.

If you know your bad habit is night snacking, do not try to stop doing it, instead when you feel hungry go for a healthy snack.

You see the difference? Smart replacements make things easier for you and reduce frustration.

If you start making smart replacements every single week, sooner than later you will realize that your complete lifestyle has changed.

Finally, I want to encourage you to try again, make sure you continue no matter the circumstances and your new body will become a reality.

 

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